How many of us concentrate on the quality food we eat? Though quantity is considered by every one-either by those interested in weight reduction, or those who wish to put on some weight. Actually it is the type of food that should be selected carefully. One must eat the right kind of food which is rich in vitamins and minerals. Vitamins play a vital role in rebuilding skin tissues and keeping the bloodstream with all the essential elements required to keep the skin young subtle and soft. Complexions can become dull, sallow and spotty because of wrong selection and an improper intake of food. A sensible diet keeps the mind and body energetic, which has a direct bearing on the skin.
Your skin is the index of your health. For radiant looks, a good diet is as important as sleep and rest. Over-feeding puts pressure on the liver and renders the complete system inactive, as also the circulation of blood. When the circulation is poor the skin suffers from many disorders. Therefore, you should also limit the quantity of food you eat. At the same time insufficient food can lead to may deficiencies, for which you might have to repent later on.
To keep healthy include all the essential vitamins and minerals in your daily diet. Beauty from within is more important, as no amount of make-up can cover up a lifeless and spotty skin. So for skin-deep beauty, include every vitamin in your diet, and remember what effect it has on different part of your body and skin.
Here is a list of the proteins. Fats, vitamins and minerals that should be included in your daily diet:
Vitamin A: Hair, nails, eyes and skin respond very well to Vitamin A. It improves dry skin, and can cure night-blindness. The richest sources of this vitamin are cod-liver-oil, liver, spinach, milk and egg-yolk.
Vitamin B Complex: This is a vital vitamin for keeping young longer. Brewer’s yeast should be included in your diet, which is the richest natural source of Vitamin B complex. In two weeks, time you could see the difference if you are regularly taking the right amount of this vitamin. Many serious troubles which effect the skin are also due to a deficiency of the B group of vitamins. This group improves the hair growth and delays hair- greying. It also makes the eyes stay brighter, and the skin clearer. It is indispensable for beauty. Other sources are liver, meat, lettuce, beetroot, and tomatoes and so on.
Vitamin C: This vitamin combats facial dryness and reduces pigmentation. It stops the gums from bleeding and helps the digestive system. It is good for the tissues lying under the skin, and a regular intake of Vitamin C will give you a firm, soft and subtle skin. It is found in all citrus fruit such as lemon, orange and grapefruit. The tomato is a good substitute for citrus fruits
Vitamin D; this vitamin helps the bones and skin. Cod-liver oil is the richest natural soured.
Iron; this mineral makes the blood richer in blood corpuscles which import that healthy, pink glow to the skin. A pale skin is an indication of a lack of this mineral. Iron is best taken by mouth. The natural source is spinach.
Calcium: The lack of calcium may cause skin disorders, tooth trouble and weak bones. For a clear complexion, do include calcium in your diet. Milk is the richest natural source.
Protein: This is good for rebuilding the tissues of the body and keeping the muscles firm. It is found in milk, eggs, cereals and bread.
Fat: A little amount of fat is useful in making the skin look soft, round and smooth. Butter and cream are the natural sources.
Water; this should be taken in large quantities throughout the day, except immediately after meals. I give the skin the necessary moisture and a dewy look. It clears the system of all toxins, and keeps the blood free from impurities. Water also helps the skin against pimples.
If you plan to lose weight, you will have to be careful about many things. Ignorance in dieting can very injurious to health, and permanently handicap a person. It can affect your health in general. Out of sheer disgust you can be tem[ted to go in for a course of severe crash-dieting; but it never pays in the long run, as the loss of weight will be temporary, and show more on the face than on the body –which was not the aim in the first place.
The most sensible way to diet is to first study what you require by way of nourishment to keep your body healthy. Select your food according to vitamins. Proteins, minerals and starches.
Make sure you eat at least one food item of each to see that there is no deficiency of any form. Eating less of everything is not harmful, but eliminating the essentials from your diet is bad. Dieting is a difficult process, for you have to be more careful about the quality of food you eat. Despite dieting your body should by cutting down (and please note that I am not suggesting Cutting out) on sweets, starches, nuts, sweet-drinks, coffee , tea cake, pastries, potatoes, rice, and nibbling bread, butter meals, So once you have formed this habit, you will stabilize your weight. Now introduce some exercises to your daily routine, but do this very gradually, increasing them to about 15 minutes a day. Follow the exercise mentioned in chapter 18. For reduction in particular areas of the body, exercise for those areas more than you do for the others.
You can lose weight on a diet of 900 calories a day if you are engaged in sedentary work, and on 1600 calories if you are and active working woman. Consult the caloric chart given in this chapter and see what you should eat in 900 or 1600 calories a day, what could be more satisfying and filling for you. Now distribute the types of food in all your four meals. Never skip a meal, though you can eat little at a time. Do not change your style of cooking very much, as you might become a victim of self-pity, and in the process lose your cheer. So eat what you normally do, but less Look in for the food stuff which provides the least calories, but include all the fundamental food requirements to complete the calories.
You must weigh yourself before starting on a diet so that you are encouraged by the results from time to time. If possible, acquire bathroom scales, or else weigh yourself on the same machine every time you try to find out your difference in weight. Keep a note of your body measurements, as this will also give you an idea about spot reductions, and how effective they have been if the measurements do not show much difference, increase your exercise slightly and make sure each exercise is taken in the proper manner. Exercise in the morning on an empty stomach. Do not exercise during menstruation. Do not lose patience if you do not notice any decrease in weight in the beginning, as sometimes there is so much fat in reserve in the body, that loss of weight may not be apparent too soon. One has a tendency towards obesity in the case of some harmonic imbalance or endocrinological disturbance. This doctor alone can diagnose and treat. It is best to leave these things for the doctor, if such a condition exists.
Body massage can also help, to a certain extent, to tone up the body. But do not leave things entirely to a body massage whatever you do; a rigid diet control is required to reduce weight. It is best to exercise during a diet, so that the muscles do not lose their tone while you are losing weight. Steam and dry sauna baths are good, but some do not react very positively to them specially those who have high blood pressure and heart trouble. Such women should also avoid server exercises, body massage and steam bath or dry sauna bath.
For general calculation, memorize a few caloric values so that you can keep a count of what has already been consumed and what is left for the day. You should keep track of the details every day here are a few items to remember;
Milk (one glass) 100 Calories
One egg 80 Calories
One teaspoon sugar 50 Calories
One chapatti 20 Calories
Vegetable (one helping, 50 gms) 25 Calories
Fruit (One helping, except for mangoes, grapes and bananas 10 Calories
While dieting, take mixed vegetables and fruit. Avoid bananas, grapes, mangoes, potatoes and nuts. Consult your doctor about the type of multivitamin tonic you should take, as this is to make sure there is no deficiency in the intake of vital vitamins while dieting.